Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 201108
For time:
15 muscle-ups
150 double-unders
12 muscle-ups
120 double-unders
9 muscle-ups
90 double-unders
Monday 201109
Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Thursday 201105
Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata rowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Saturday 201107
For time:
Row 1,000 meters
50 dumbbell squat snatches, alternating
Row 750 meters
35 dumbbell squat snatches, alternating
Row 500 meters
20 dumbbell squat snatches, alternating♀ 30-lb. dumbbell ♂ 40-lb. dumbbell
Wednesday 201104
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Tuesday 201103
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope♂ 95 lb. ♀ 65 lb.
Sunday 201101
Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions
Mary
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-upsOR
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Saturday 201031
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
Tuesday 201027
Handstand walk 100 yards
If you fall, restart at the point of contact furthest from the finish.